5 Tips for a Better Nights Sleep

Sleep, Where Have You Gone?

Does a good night’s sleep seem like a dream for you? I get it. I was that guy in my 20s that bragged about how I could drink a double espresso and go right to sleep.  Now, when I have a couple of glasses of wine, I toss and turn all night.

Does this sound like you?   If so, you are not alone, only ¼ of Americans get the recommended 7 hours of sleep per night.   Compare that to the 1940s, where Americans averaged 7.9 hours per night.

Sleep in the 21st Century

So why are we all sleeping less?  What can we do to improve the amount and quality of our sleep?  Let’s talk about it.

To no surprise, we live in a 24/7 world that is hard to shut off. Life was simpler when the TV would go off the air at midnight with the playing of the national anthem. After that, you could either listen to music, read or stare at the ceiling.

Today we have 500+ channels on TV, movies on demand, and an endless supply of content to digest on social media or the internet (who does not want to learn more about how to raise Lamas).  

There are also other contributing factors that can make sleep more elusive:

• Chronic pain from arthritis, headaches, or fibromyalgia
• Sleep Apnea, Asthma or COPD
• Depression and anxiety 
• Bedroom environment…a partner that snores or room that is too hot.

5 Tips to Improve Sleep Quality

So what can we do to sleep more and improve the quality of our sleep?  Try one or all of these.

1. Establish a Sleep Schedule.

The news may come on at 11 PM, however, the perfect bedtime is 10 PM. Our body releases growth hormone between 11 PM – 2 AM and this plays a significant role in rejuvenating our immune system and repairing the skin.

2. Limit Caffeine After 4 PM

We often consume caffeine and sugar to stay awake during the day, however, these are stimulants and can interrupt your ability to fall asleep later in the evening.

3. Put Down Your Devices

Our brain naturally produces melatonin in response to darkness. Melatonin helps control our sleep-wake rhythm and induces drowsiness when you turn off the lights. However, the light from your phone screen affects melatonin production, so try putting down your device at least 30 minutes before bed.

4. Take a Nap

Taking a short nap (20-30 minutes) during the day can make us feel refreshed but napping too long or late in the day can elicit sleep deprivation at night.

5. Turn to Nature

There are several natural remedies that can potentially help you get to sleep and stay asleep.

• Adding a Melatonin supplement appears to reduce the time people need to fall asleep and can help improve the quality of sleep as well.
• Valerian Root and Magnesium are other alternatives being researched to help improve the quality of sleep.

We are all unique and live different lives and what works for one of us, may not work for all.  For you, it may be a cup of chamomile tea before bed and that does the trick.

What isn’t unique is that sleep, for all of us, is our body’s time to recover and it is recommended that we all get a minimum of 7 hours per night. This may not be possible for you and that is ok…. keep in mind that even 1 extra hour can make a big difference.

Start small by trying one of the tips above.  If you would like to learn more about how CBD can help you stress less during the day or help you get to sleep or stay asleep, please call us at  919-761-5020 or visit Trek CBD at one of our 4 store locations.

Be well,

Nick